Workout of the Day
METCON
5 Intervals of:
In 1:00
10 Deadlifts
AMRAP Double Unders in remaining time
Rest 1:00
Notes
✵Compare to week 1’s workout on 3/7. See if you can go a little heavier, move better or get more double unders. These are all progress!
✵Each interval perform 10 unbroken deadlifts at a medium heavy weight (something you could do for 15 reps unbroken each round if you needed to) followed by AMRAP double unders. Proficient jump ropers should aim for 50+ reps, otherwise perform as many attempts as you can!
ASSISTANCE
3 Progressive Sets of:
10-10-AMRAP Three Point DB Rows
10-10-AMRAP Matador Dips
Notes
✵first set easy, second set hard, third set very hard.
✵Dip options:
Ring (buy in: 10+ BW Matador dips)
Matador BW (buy in: ability to do 6+ Dips at BW unbroken)
Matador Banded (buy in: 0-5 BW dips)
Parallette Dips (if these feel better than banded matador for you)
CrossFit Group Class Programming Template (WK6/8)
Never too young to start developing a relationship with the barbell. Emi here is resting between tummy time deadlifts while mom finishes up Diapers & Dumbbells class.
Strong Sets Next Week!
Our third annual Strong Sets comedy show is set for next week on Friday the 21st. We have two amazing hosts and six NYC comics coming to perform. 100% of the income from this event will go to the performers. This is a great and easy night out option and guess what, theres no drink minimum! In fact, its BYOB! All are welcome to attend.